Standing Biceps Curl (with leg)
Expert Advice
Keep your elbows close to your body and avoid swinging to isolate the biceps effectively.
How-to-do Steps
- Stand with your feet hip-width apart, knees slightly bent.
- Lift one leg off the ground to engage your core.
- Perform a biceps curl with your body weight or holding an object.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of reps and switch legs.
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Muscles Worked
Standing Biceps Curl (with leg) primarily targets the Biceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Standing Biceps Curl (with leg) work?
Standing Biceps Curl (with leg) primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Biceps Curl (with leg)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Standing Biceps Curl (with leg) suitable for beginners?
Yes, Standing Biceps Curl (with leg) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
